TheKillerPenguin

I've done almost the same exact jump in the same exact amount of time (4.6 -> 5.3). It's really just consistency and the right type of work mixed together.

I agree with @mattm about the watts not being king. If that were the case I would've snagged more than 2 points this season

aaronmcd

So what was it for you that was so different? Did ftp just get closer to vo2/5' power? Or was there also untapped vo2 in there? I doubt I can get my 5' up much more than 400 (2x pr, but one was at the end of a race so maybe could theoretically eek out a bit more). 20' max was 343 a couple years ago, but hovers 320-330 typically if fresh. Not much variation. I'd really love to see a sudden 30 watt jump after a few years of assuming I'm genetically limited!

spectastic

knowing how to hide is huuuuuuggeee
screen-shot-2016-12-19-at-21359-pm-1482176791.jpg
HHHHUUUUUUUUUUUUUGGGGGGGGGGGGGEE

TheKillerPenguin

What has worked for me is to do base to improve aerobic ability, follow that with vo2, then do ftp to capitalize on the vo2 gains, as the increase in vo2 ups your theoretical ftp ceiling. Most of my dedicated FTP work is in the late fall so I take advantage of race fitness and fall JRA stupidly hard ride shenanigans, and that boosts FTP prior to base so I can do more kj, more kj == more work done == higher aerobic boost, which in turn allows for more work to be done during vo2. Then the race season happens and you focus more on recovery and maintaining between races (which is what I am bad at because I go too hard all the time).

What works for you might be different. I have an unusual amount of time to ride, schedule flexibility, and motivation. If nothing else I stand by consistency being the thing that is most important.

mattm

You still got me beat - so you should just work on racing smarter, not harder.

And now that you're on my team you have to listen to me!

aaronmcd

Racing smarter AND being stronger would be ideal!
Upgrading kinda forces me to race smarter, since it is now pretty much impossible to race harder. But it would be awesome to have the option to race harder when crap hits the fan and one has to go with the move but is already redlined. Move that redline up a bit and all of a sudden more doors are opened.

Doge

That's why some of the best riders are coached by old fat guys (I don't mean me).

Wylde06

Thats basically my 1 minute power.

But im fat, so its like 500 watts.

tetonrider

out of curiosity, how much do you rest?

like, not commuting, not riding easy...actual rest?

aaronmcd

I happen to work 5 days a week so I'm not completely off the bike unless Im out of town. But typically Monday and Friday are designated ride easy days and often I'll have another only commute day. My commute is like 12 minutes so it's not more work than a walk to work or random chores like washing clothes and dishes.

TheKillerPenguin

fudgy gets away with like no rest but he also builds slowly and consistently over a long period of time and holds steady. I don't think there is any one blueprint that works for everyone. If you're finding that you're plateauing, changing your plan might just be what you need. The worst thing that happens is you decide in a month that the change isn't working for you, and then you go back to doing what you normally do.

carpediemracing 

When you put it that way it's easy for me to understand and visualize.

jsutkeepspinnin

i went from a 4->2 in one season at like 5.1 or something like that, but i was just a dumb junior

rubiksoval

Oomph. Think I got to a one without every breaching 4.5.

Still haven't topped 4.8, though really trying hard.

carpediemracing 

I'm sitting at about 2.6 right now. 3.1 is about as high as I've gotten while owning a powermeter.

rkwaki

Hey - I know who you are!!!!

Hehehehehe

jsutkeepspinnin

Honestly, I'm fairly sure you can do it on even less. I was just too eager all the time with all that junior jumpiness!

TheKillerPenguin

CDR did it at 3.1. Bro is a wizard. I don't think I have ever beaten him in a crit.

jsutkeepspinnin

CDR is a different story than most, His position alone lets him save so many watts. My fat ass was too damn big to stay hidden.

TheKillerPenguin

I feel you, same boat.

jsutkeepspinnin

Well now my fat ass is even fatter! I'm at a hefty 180-185 after a nice little two year break from working out. watch out @rkwaki I'm going to take your spot as the resident fat ass!

rkwaki

241 yesterday. It's my crown for a while yet...

jsutkeepspinnin

Yeah but you started at 240! I started at 150. Give me some points for total weight gained!

rkwaki

True - good job - stay on the burger and beer diet and you'll get there...

jsutkeepspinnin

I swapped beer for gin sophomore year once i started gaining weight too quickly!